Smith Machine Incline Reverse-Grip Bench Press

Body region

• Chest
• Arms
• Shoulders

Equipment

• Smith Machine
• Adjustable Bench

Technique

1. Set an adjustable bench to about 30 degrees under the Smith machine so the bar lines up with your upper chest.
2. Set the safety stops just above chest height when you lie back.
3. Grip the bar underhand about shoulder width, twist it off the hooks and straighten your arms.
4. Lower the bar to your upper or mid-chest with the elbows tucked close to the body.
5. Press back up to straight arms and twist the bar onto the hooks after the last rep.

Cues

• Keep the wrists straight; the bar sits low in the palm.
• Keep the shoulder blades pinned and the feet planted.

Common mistakes

• Letting the wrists bend back under the bar.
• Flaring the elbows out wide.
• Skipping the safety stops.

Variations

• Smith Machine Close-Grip Bench Press
• Smith Machine Decline Bench Press
• Smith Machine Decline Close-Grip Bench Press
• Smith Machine Decline Reverse-Grip Bench Press
• Smith Machine Decline Wide-Grip Bench Press
• Smith Machine Incline Bench Press
• Smith Machine Reverse-Grip Bench Press
• Smith Machine Wide-Grip Bench Press

Alternatives

• Barbell Bench Press
• Machine Chest Press
• Dumbbell Bench Press